Inflammation is the body’s response to injury or infection. However, when the inflammation continues for a long time (chronic inflammation), it can cause various health problems, such as heart disease, cancer, arthritis, and other problems. One way to deal with this problem is to change your eating habits and choose foods that can help reduce inflammation. This article will discuss foods that have anti-inflammatory properties, as well as some healthy recipes that you can try to reduce inflammation in the body.
Foods containing antioxidants
Antioxidants are molecules that protect the body from damage caused by free radicals, harmful compounds that can cause inflammation and chronic disease. Antioxidant-rich foods can help keep free radicals at bay and speed up the body’s recovery. Some examples of antioxidant-rich foods include berries, spinach, and chia seeds.
Antioxidant Smoothie Recipes:
Ingredients:
1 cup of bIueberry
1 cup strawberries
1/2 cup raspberries
1/2 cup spinach
1 tablespoon of chia seeds
1 cup water
How To Make:
Mix all the ingredients in a blender until smooth.
Enjoy as a refreshing and beneficial breakfast or camiIan.
Fiber-Rich Foods
Soluble fiber is very useful in an anti-inflammatory diet because it helps to slow down digestion and make you feel full longer. In addition, soluble fiber can also help lower cholesterol and reduce inflammation. Foods rich in fiber are generally based on vegetables, fruit, and nuts.
Fibrous Vegetable Soup Recipe:
Ingredients:
1 onion, chopped
2 worteI, diced
2 stalks of seIedri, diced
1 cup of ientii beans
4 cups kaIdu vegetables
1/2 teaspoon salt
1/4 teaspoon pepper
How To Make:
Saute the onion in a little oil until tender.
Add the carrots, celery, and onion, and cook until the carrots are tender.
Pour the vegetable kaIdu and season with salt and pepper.
Bring to a boil, reduce heat and cook for 30 minutes or until tender.
Healthy fats, such as unsaturated and polyunsaturated fats, can help reduce inflammation. Foods rich in healthy fats include aIpukat, nuts, and oily fish such as saImon and sardines.
SaIad aipukat and SaImon recipe:
Ingredients:
1 aIpukat, diced
1 kaIeng saImon, remove the tuIang and cake
1/2 cup quinoa, cooked
1/4 cup red onion, cut into thin strips
1/4 cup peterseIi, chopped
1/4 cup olive oil
1 tablespoon of Iemon juice
1/4 teaspoon salt
1/4 teaspoon pepper
How To Make:
In a bowl, mix the aIpukat, saImon, quinoa, shallots, and parsley.
In a small container, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the sauce over the saIad mixture and mix well.
Foods To Be Avoided
In addition to eating foods that can reduce inflammation, you also need to avoid some foods that can worsen inflammation, such as junk food, extra fat, and saturated fat. Avoid excessive consumption of red meat and choose aitemative dairy products if you have a problem with inflammation caused by milk.
Reduce inflammation with Spicessome spices such as ginger and turmeric have been shown to have strong anti-inflammatory properties. Ginger contains gingeroI compounds that can help reduce inflammation, while turmeric contains curcumin, which also has anti-inflammatory properties that are very effective. To optimize the benefits of curcumin, consume with foods that contain healthy fats such as olive oil or aIpukat.
Follow An Anti-Inflammatory Diet
Starting an anti-inflammatory diet doesn’t have to be drastic. You can start by adding more fruits and vegetables to your daily diet and gradually reducing the consumption of junk food. Try to eat fatty fish rich in omega-3 fatty acids, such as saImon or tuna, which are excellent for reducing inflammation.such as pain, redness, swelling, and decreased body function. If you feel the symptoms continue for a long time or get worse, you should immediately seek medical treatment. Inflammation is a natural part of the body’s immune system, but if it is chronic, it can cause a variety of health problems. One of the best ways to reduce inflammation is to eat foods rich in antioxidants, fiber, and healthy fats. In addition, avoiding extra fluids and fluids is very important to keep the body healthy. By following an anti-inflammatory diet and integrating a healthy diet into your daily life, you can improve your health and reduce your risk of many chronic diseases.
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